1st Shoe retirement

After serving a well 500km ++ mileage .... its about time to retire this Adidas Clima Cool.

Light & flexible

breathable to keep foot cool during run 

worn on the ball of foot

This shoe will be use for gym usage afterwards  :)    

First Try - Ramadan'12 Jog

Ok, have to admit that i've been reading a few articles on this and somehow most of them promote the positive effect and simulation of 'hitting the wall' like you are running on the 25th or 26th km on your marathon run ..... hehehe

try to set a time limit to try probably 10 to 20mins max. ....

here i go ....

log 28mins of walk-slow jog  ( average pace  7'27" / km )

not bad, for the first 10 mins it was easy.

then the 25th mins .... start to feel dizzly .... and slow down. enuf for today.

in summary, 20-30mins of jog during Ramadan is doable ..... it's in the mind    :)

It's been a while ....

last entry made .... Feb2012

since then, few activities had not been updated:
1. KL-SP-Krabi-Hatyai-KL roadtrip (2nd time)  during CNY'12.
2. Pangkor - Advance Open Water Diving Feb'12
3. Tioman - Salang Diving trip - Feb'12
4. Brooks Run - Bkt Jalil - March'12
5. Redang Diving trip - March'12
6. Umroh Journey - Apr'12
7. PJ Dawn Run  May'12    -->   First 21km run
8. Perhentian Diving Trip June'12
9.  TM Fan Run - June'12
10. SCKLM June'12       -->   First ever Full Marathon 
11. NTV7 Fun Run - July'12
12. Mens Health Night Run  - July'12

 plan for many more .....  

Diving Trip - KL - mersing - Tioman Island via Kuantan (Part 1)

Long Break ...... 6 days .... thanks to various public holidays available :)

Make a Road trip from KL on LPT to Kuantan, then go to Pekan. Pass thru Tanjong Agas, and old road by the sea going down south to Endau-Rompin towards Mersing.

Log the route on the way back. Easy route to Tioman Island.

Run - Kepong ( Layang-Layang)

Happy Federal Territory Day .... yeah .... !!!


New training ground for me ....

Late start, many people start running from 7am ..... track start to get hot by 9am .....

Mizuno Wave Run 2012 - preliminary result

The result is out .... can view here Mizuno Wave Run - Men Open 10km

Ranked 4xx++  hahaha .... still satisfied with lots of improvement to previous Putrajaya Night Run 10km.

Had made a few points for future improvements.
1. shoe string had been slipped 5x .... wasted 1-2minutes there and also affect the running tempo
2. que at the water station is too long.
3. arrive not early enough for warm up and running preparation.

I'm still looking at the same training plan of running 5-8km daily and hoping to increase to 10km daily to build up base distance that i'm comfortable with.

Next big race would be the Brooks Run in March2012 ..... still looking for race event for February 2012  :)

Mizuno Wave Run - 10km 15 January 2012

The event take place at UPM Serdang. At 6.30am, the venue is already crowded with runners, fans & supporters :)

Mizuno Wave Run 2012 - preparation

After daily practice of 5-8km ...its time to put the training to test.

the route ....

MPIB Run 2012

The event was held at Padang Merbok, KL

Multi-Purpose Insurans Bhd, a Malaysian general insurance company is the Organizer of the Multi-Purpose Insurans Run 2012.

The route is around hilly side of Bukit Tunku. The route is scenic & awesome. 

Run - Perdana Lake Garden

New place for today. Change of environment.

Arrived around 8am, car park already fulled. A lot of cars already park by the road side.

Run - KLCC Park

Did 5.54km today. time recorded 38 minutes.

Run - KLCC Park

Feel a bit exhausted and run with empty stomach (put the blame on other things than myself ;p  ) .... the result

5.02km in 34mins .....

Run - KLCC Park

Build up distance today.

7.57km in 44mins .... about 5 laps on KLCC Park

2012 - Planning

Trying to squeeze 2012 schedule with limited off days and couple of plans in mind .... hehe....

ok la, can be use as reference to see route & plan agenda

Run - KLCC Park

Preparation for next run. 10km Mizuno Run 2012 on 15th Jan 2012.

Slow jog 3.18km in 22 minutes. Need to build up the distance in 3 weeks!!!

Runtastic Summary

Road Trip KL-Hatyai-Krabi (Part 3)

Happy new year 2012 !!


Trying to finish this trip on this part 3 as the last part.

Book krabi stays at Luna House from agoda.

Good rate ( mind the peak season Nov-Apr), clean, easy to find car park, close to Ao Nang.


Next time can just email to  lunahouse2010@hotmail.com (mr jon)